general warm up (15 minutes)
barbarian squat & lunge x 50 feet
recline bar row x 12 reps
clock push ups x once around the clock
sledge hammer strikes x 30 reps
specific warm up (5 minutes)
wheel barrow pushes/keg squats set up and light practice
strength (4 rounds)
one round = wheel barrow push x 50 feet + bear hug keg squats x 5 reps
conditioning/accessory work (2 rounds)
Power Wheel hand walks x 50 feet
Iron Boot squats & knee raises x 20 reps
general warm up (15 minutes)
resistance band baseball swings x 20/20 reps
resistance band pause face pulls x 20 reps
kettlebell figure 8’s to hold x 30 reps
specific warm up (5 minutes)
set up and lightpractice
cardio (16 Tabata interveals)
one Tabata interval = max. reps x 20 seconds + rest x 10 seconds
Do four intervals each of :
kettlebell swings
push ups
long cycles
crunches
I did a Instagram TV post about this a while ago, but I have learned some new stuff about it, so I am passing it on to you.
My wife has been in healthcare many years and one thing she said that really caught my attention was that grip strength was an indicator of a person’s longeveity.
Wow! How strange is that?
I decided to do some rearch on that and found this informatve article on Reuters
Yup, she was right (again).
I have had a big interest in grip training ever since I started following Jedd Johnson about 15 years ago. We do a lot of grip training at the Cave.
Here Jedd shows some simple grip exercises that can be done with a sledge hammer.
A steel mace could also be used for this.
At the Cave we also use a Strongman axle bar, isometrics, 3″steel grip balls, Eagle Loops, wrist roller, FatGripz, and Neuro Grips to build hand, wrist, and forearm strength which all increase grip strength.
You have to be intentional about building this kind of strength.
You have to do it on purpose.
You have to do it when you don’t feel like it.
You have to have good old-fashioned grit!
general warm up (15 minutes)
resistance band diagonal pull a parts x 25/25 reps
resistance band “palms up” pull a parts x 25 reps
sandbag shouldering x 20 reps
Sanddune push ups x 15 reps
specific warm up (5 minutes)
front squats set up and light practice
strength (20 minutes)
front squats x 8 reps x 4 sets
conditioning/accessory work (1 round)
Grinder Kord 1 legged squats x 5/5 reps
seated resistance band hamstring curls x 20/20 reps
weighted calf raises x 20 reps
weighted step ups x 20 reps
Right now we have two tropical storms which can become hurricanes in a matter of hours heading into the Gulf of Mexico at the same time. Thank God, they are not heading directly towards our coast where I live. Here’s one of them.
(photo removed)
We have had numerous hurricanes in the past that have come right up the Gulf Coast.
So do we prepare for a hurricane?
First we pray for protection from the Lord.
Next I start putting up all our hurricane shutters and there are quite a few of them.
They are supposed to withstand winds of 150 mph and sometimes you have to put them up fast.
Since I am almost 70 years young, some people would think I need to hire a young guy to it. Nope, I can handle it. I have been blessed with a good level of strength all my life and I am very thankful.
There are also may other things that need to get done before a hurricane, but that’s no problem.
Be lifelong strong!
Carly’s job is to make women beautiful. Carly joined the Cave Team about two months ago and has been doing a fantastic job helping gals have great figures.
She is smart, diligent, reliable and a great “people person”
Tell your friends about Carly.
The will be glad you did!
Here’s the details:
The Cave will be closed next Thursday and Friday (August 27& 28)
Regular classes resume on Monday (August 31)
general warm up (15 minutes)
mountain climbers x 50 reps
leg scissors x 25 reps
Sanddune jumps x 12 reps
Sanddune push ups x 12 reps
specific warm up (5 minutes)
front sled pulls set up and light practice
strength (5 rounds)
front sled pulls x 100 feet
conditioning/accessory work (2 rounds)
45 to 90 degree leg lifts x 20 reps
side plank x 60 seconds
general warm up (15 minutes)
clock push ups x once around the clock
windshield wipers x 20 reps
leg scissors x 30 reps
specific warm up (5 minutes)
circuit set up and practice
cardio (3 rounds)
one round = jumping jacks x 30 reps + bear crawls x 50 feet + hanging knee raises x 15 reps + sit ups x 20 reps
general warm up (15 minutes)
dumbbell star complex x 1
resistance band archer pulls x 20/20 reps
1 hand dumbbell high pulls x 10/10 reps
medicine throws x 10
specific warm up (5 minutes)
1 hand dumbbell bench press set up and light practice
strength (20 minutes)
1 hand dumbbell bench press x 4/4 reps x 6 sets
conditioning/accessory work (2 rounds)
strict chin ups x 5 reps
1 hand cable rows x 10/10 reps
rotation push ups x 20 reps
The Cave 